Living longer doesn’t always require drastic lifestyle overhauls. Sometimes, small adjustments can make a meaningful difference. Scientists at Harvard have identified one everyday habit that could be key to longevity — and it only requires a few extra minutes out of your day.
Their findings, published in JAMA Internal Medicine, are based on data from thousands of people across the United States. While the results don’t prove a direct cause-and-effect link, they add to a growing body of evidence pointing toward a straightforward way to boost your health and potentially your lifespan.
What simple habit could help you live longer?
The researchers found that adding just 10 more minutes of movement per day could have a significant impact on longevity. Using data from 4,840 participants in the ongoing National Health and Nutrition Examination Survey, they examined activity levels in adults aged 40 to 85. Each participant wore an activity monitor for one week, and researchers tracked their average daily movement.
The participants were divided into groups based on how much they moved on average each day. Over the following 10 years, the researchers monitored mortality rates. They then created “what-if” scenarios to see how increasing daily activity might influence the results.
The projections were striking: adding 10 minutes of moderate-intensity activity each day — such as brisk walking or similar movement — could reduce annual deaths by 7%. Increasing daily activity by 20 minutes was associated with a 13% reduction, and 30 minutes with a 17% reduction.
While the study was observational — showing only a link, not proof that the activity causes a longer life — its findings match decades of research connecting moderate exercise to better health.
How to incorporate those extra minutes
The key takeaway is that the movement doesn’t have to be intense or complicated. The study used brisk walking as an example, but it could also be cycling at a comfortable pace, swimming, dancing, or doing active chores around the house. The goal is to raise your heart rate moderately — enough to feel like you’re working, but still able to hold a conversation.
- Here are a few practical ways to add those minutes:
- Take a short walk during your lunch break.
- Park farther away from your destination.
- Opt for the stairs instead of the elevator.
- Play an active game with your kids or pets.
- Use part of your TV or streaming time to walk in place or stretch.
Small steps, lasting impact
While 10 minutes might not sound like much, this study suggests it could make a measurable difference in longevity when adopted consistently. It’s a reminder that health gains don’t always require hours in the gym — steady, manageable changes can add up over time.
As the Harvard team’s findings highlight, those extra minutes could be a simple yet powerful investment in your future. And if they also make you feel more energetic, improve your mood, and help keep your body strong, then the payoff is even greater.
In the end, making room for a little more movement each day may be one of the easiest — and most rewarding — health decisions you can make.
